Warm Ups
3 Rounds
10 Hang Cleans
10 Pull Ups
20 double unders
10 Russian Swings

Mats
Ladders

WOD
20 Minutes
20 Yard Sprints
on the minute
every minute for 20 Minutes

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
400m

Thrusters 3×15
Front Squat 5×5

WOD
100 of each
Snatch Pull
Snatch
Snatch Press
Overhead Squat

3 x 30 Reps
Back Extensions
Knees to Elbows
Russian Twists

25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders

WOD
5 Rounds
400m
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
crab Walk/ Gorilla Walk
20 Sit Ups

American Swings 3×20
Snatch 5×5

WOD
100 Ball Slams
For Time

Warm up
5 Min AMRAP
5 Push Ups
10 Air Squats
15 Sit ups


5 Burgeners
Push Press 5×5

WOD
21-15-9
Snatch Balance
Wall ball
Ball Slam
KB Thrusters

Back Extensions 3×50

Warm Up
3 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Depth Jumps 5×10

WOD
200m Run
50 Air Squats
200m Run
40 Air Squats
200m Run
30 Air Squats
200m Run
20 Air Squats
200m Run
10 Air Squats

Warm Up
25 Burpees
400m Sprint
High Knee Pulls
Lunge

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD
3 Rounds
400m
50 Sit Ups
50 Back Extensions

Hollow Rock 3×30 Sec

Warm Up
3 Rounds
10 Push Ups
20 Sit Ups
15 Pull Ups
10 Burpees

3×20 Russian Swings
5×5 Back Squat

Testing
Height
Weight
Standing Broad Jump
Vertical Jump
Medball Throw
400m
Bench Press

Warm Up
3 Rounds
Lunge with a twist><
10 Burpees
10 Push Press
10 Back Extensions

Falling Starts 20
Split Jumps 5×5

Testing
Vertical Jump
Standing Broad Jump
Medball Throw
Height
Weight

Warm Up
3 Rounds
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

WOD
3 Rounds
21 Russian Swings
21 Push Ups
400m Run